Authors: Lorna Sams, MSc; Dr. Ben Langdown, PhD; Dr. Joan Simons, PhD; Dr. Jitka Vseteckova, PhD 

Massage guns have gained popularity among athletes, fitness enthusiasts, and individuals seeking relief from aches and pains. These handheld devices, which use percussive therapy to combine vibration and pressure, have become a staple in gyms, clinics, and even at home. 

A recent systematic review (the “gold standard" of study designs) suggests that using massage guns can improve physical performance (e.g., strength, flexibility, and explosive muscular strength) and reduce experiences of pain. [1] 

This article dives into the review’s findings on the effectiveness of massage guns and their potential benefits for athletes and everyday people. 

Vibration Can Improve Performance, but Does This Apply to Massage Guns? 

The impact of different types of vibration on both physical performance and experiences of pain has been widely researched using many different devices. Whole-body vibration platforms, like those in gyms and health clubs, or vibrating dumbbells are often used for home workouts. These vibration treatments can have immediate short-term effects on increasing strength, improving flexibility, and reducing pain after both single and multiple uses. [2, 3, 4, 5, 6] 

On the other hand, massage guns use percussive therapy. Percussive therapy differs from vibration based on the amplitude, frequency, and direction of pressure. When applied to the body, this offers a powerful stimulus. 

This review investigates the impact of massage guns on strength performance and experiences of musculoskeletal pain. 

How Was the Review Conducted?  

A systematic review is a study design that identifies and evaluates research across multiple studies on a given topic. It is considered to be the “gold standard" of studies, as it increases confidence that findings are based on unbiased, best-quality evidence. The review was registered with PROSPERO, an international database that logs prospective systematic reviews with health-related outcomes. 

The review included 13 studies, with a total of 255 participants. To be included, a study had to meet the following strict criteria:  

The systematic review was conducted by investigators at The Open University, which is committed to science-based learning. This systematic review was the first part of a wider research project examining protocols and interventions using massage guns.   

The review was approved through the university’s human research ethics review process. 

The Review Showed That Massage Guns Improve Performance 

The systematic review showed that massage guns can improve performance measures like muscular strength, explosive muscle strength, and overall flexibility. Further, results suggest that massage guns reduce experiences of pain.  

Let’s dive into the review’s main findings.  

Massage Guns Can Improve Upper Body Strength 

The review found that massage guns positively impact upper body muscle strength, with a 25% increase in shoulder strength reported after four weeks. This is a critical finding, as improving strength is essential for quality of life, improving the ability to do everyday activities, protecting joints from injury, and improving sports performance. [7, 8] 

The evidence of massage guns’ impact on the lower body is still being determined. No significant changes were seen in lower body strength when using a massage gun for just five minutes. It’s important to note that these studies didn’t compare the effect of massage guns to alternative treatments (e.g., manual massage or foam rollers), so it’s unclear if there are differences in massage gun treatments compared to others. [9]  

Explosive Muscle Strength Increases Following Massage Gun Use 

Using a massage gun can increase explosive muscle strength, the speed at which you can use your strength to produce force. The study found that a massage gun had similar effects to using a foam roller but significantly greater effects than using whole-body vibration or a 15-minute massage.  

These results suggest that massage guns may be more effective for increasing explosive muscle strength than other recovery treatments. Using a massage gun may also have a continued effect — a slight increase (1.4%) in explosive muscle strength was still evident 24 hours after treatment. [10, 11, 12, 13]  

Explosive muscle strength is important to maintain as we age, as it is linked to physical function and quality of life. Increases in explosive muscle strength are important for all sports where speed, jumping, and striking, and more are used. [14] 

Massage Guns Can Enhance Flexibility 

All 13 studies in the review reported immediate improvements in flexibility after using a massage gun just once. Flexibility measurements, massage gun brand, and head attachment varied by study, yet all produced positive outcomes. Increases in flexibility can improve our mobility, posture, and balance and are important when engaging in recreational or sporting activities to avoid injuries. [15, 16] 

After just five minutes with a massage gun, the results from one study showed a 23-degree improvement in shoulder flexibility. Another study reported gains of 4.8 degrees in calf flexibility after three minutes, which was as effective as five minutes of static stretching. Sticking to a static stretching program where stretches have to be held for 20-40 seconds and repeated 2-3 times can be challenging, and a massage gun can yield similar results. [17] 

Experiences of Pain Decreased Following Massage Gun Use 

Regularly using a massage gun over several weeks may be more beneficial than a single treatment for reducing experiences of pain. Pain can negatively impact mental health and restrict how we cope with daily activities. Further, reductions in experiences of pain can improve mood and quality of life. [18] 

One study found that using a massage gun for two weeks led to a 16% reduction in back pain experienced. Another study found that huge reductions in perceived pain ratings could be achieved using a massage gun three times per week over four weeks. Participants rated perceived pain on a scale of 1 (lowest amount of pain) to 10 (highest amount of pain). At baseline, pain ratings were an average of 6, and after four weeks, they were down to 1. [19] 

More Research is Needed for Prescriptive Massage Gun Treatment Plans 

Ideally, scientific studies like this review would point to the best way to implement a massage gun treatment plan to maximize outcomes. However, we don’t have all of the answers yet.   

The 13 studies included in this review used a variety of massage gun interventions, making it hard to compare them 1:1 and determine which is best. Variables at play, which differed from study to study, included the speed of the massage gun, the depth the massage guns can reach, and the design of the head used. Even the duration of treatment varied across studies, ranging from only 30 seconds to 30 minutes. Some studies used the massage gun only once, whereas others used the device multiple times over several weeks.   

This wide range of methods makes it challenging to conclude the best way to implement massage gun use into your routine based on your goals. 

Despite this limitation, this review is the first to take a comprehensive look at the status of the currently available science, offering clear direction of research questions and next steps. 

Therabody, in collaboration with research partners like The Open University, is committed to leading the way forward. Ongoing research aims to identify the most effective treatment plans that improve performance and reduce experiences of pain.  

How Can Massage Guns Shape Our Future? 

Findings from this systematic review show promising results from massage gun use. So, what’s next? Additional studies may investigate how massage guns can have lasting effects on sports performance and chronic pain. This could create a lasting impact on preventative healthcare and health management.  

Key Takeaways  

Want to learn more? The Open University provides a vast amount of free learning through its OpenLearn platform. Here are related topics and other short courses around sport, fitness, or health: 

References: